Kneel on the ground with your hands placed directly under your chest, forming a triangle shape with your thumbs and index fingers.
Execution
Lower your chest toward your hands, keeping elbows close to your body to target the triceps and chest. Press back up to the starting position, exhaling as you push. Repeat with controlled movements.
Equipment required
Nothing
Target muscles
Chest, Triceps
More Detailed Information
Close-Grip Knee Push-Up
How to Do:
Setup
Begin in a kneeling position on the ground. Place your hands directly under your chest, closer than shoulder-width apart, forming a triangle shape with your thumbs and index fingers.
Body Position
Lower your upper body forward while keeping your knees on the ground. Engage your core and ensure your body forms a straight line from your head to your knees.
Lower Down
Bend your elbows and lower your chest toward your hands. Keep your elbows close to your body throughout the movement to emphasize your triceps and chest.
Push Back
Press through your palms to straighten your arms and return to the starting position. Exhale as you push upward.
Repeat
Perform the desired number of repetitions, maintaining proper form with controlled movements.
Benefits:
The Close-Grip Knee Push-Up is an excellent beginner-friendly exercise for building upper body strength, especially in the triceps, chest, and shoulders. It reduces the load compared to a standard push-up while still providing significant muscle activation. This variation is ideal for those building foundational strength or rehabbing from an injury.
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